The 49-year-old English actor Idris Elba has been performing versatile roles for over a decade.
From starring in popular TV shows like Luther The Wire and The Office to giving award winning performances in movies like Mandela Walk to Freedom Hobbs & Shaw and Suicide Squad the versatile actor musician and producer has excelled in multiple roles.However whats remained consistent over the years is his chiselled physique and shredded biceps. Even at 49 he is fit and has proved that its absolutely possible to get those sculpted arms when you are over 40.So, do you want to know how to get those jacked arms just like Idris Elba? Just pick up a barbell. This one piece of equipment will hit every muscle in your arms and you will be seeing great results in no time.it straight on the edge of a flat bench.
Keep your feet on the floor.Hold the bar above your head, and keep your arms outstretched. Be sure to hold the bar in an overhand grip, and keep your palms facing away from you.Keep your torso upright while bending at your elbows to lower the bar behind your head. Make sure to keep your elbows pointed forward.Hold the bar for a minute at the bottom of the movement straighten your arms and return to the original position.Lay straight on your back on a bench and keep your elbows tucked in as you do so. Make sure to keep a tight grip on the bar as this is a dangerous move.Once the bar reaches above your forehead lower it behind your head slowly.Hold the bar for a few seconds at this position and return to the initial position.